Vegelicious chilli beans
M E T H O D
1. Heat oil in a saucepan over medium heat.
2. Add onion and stir 4–5 min until softened.
3. Add garlic and stir 1 min until fragrant.
4. Add vegetables (except capsicum and greens), cook 4–5 mins, stirring frequently.
5. Stir in tomatoes, spice mix, cayenne (if using), salt and water. Simmer 10 minutes, stirring occasionally.
6. Add beans and cook 3–5 minutes until heated through.
7. Stir through leafy greens and capsicum, then cheese if using.
8. Turn off heat and cover for 2 mins before serving
S E RV I N G S U G G E S T I O N S
Serve with brown rice or quinoa
Use as a taco or burrito filling
Spoon over baked sweet potato
I N G R E D I E N T S
• 1 ½ Tbsp olive oil
• 1 medium brown onion, diced
• 2 cloves garlic, minced OR ¼ tsp garlic powder
• 500 g / 4 cups seasonal vegetables, diced (e.g. carrot, zucchini, corn, peas), fresh or frozen
• 4–5 medium tomatoes, diced OR 1 x 400 g can crushed tomatoes
• 1 Tbsp Mexican spice mix (½ tsp cumin, ½ tsp turmeric, 1 tsp smoked paprika, 2 tsp coriander)
• ¼ tsp cayenne (optional: extra heat)
• ½ tsp salt
• ½ cup water
• 3 cups home-cooked OR 2 x 400 g cans kidney / pinto beans, no added salt, drained and rinsed
• 1 red capsicum, finely diced
• 1½ cups leafy greens (e.g. spinach, kale, silver beet), chopped
• ½ cup grated cheese, vegan/dairy (optional)
N U T R I T I O N H I G H L I G H T S
☑ Rich in protein and fibre
☑ Vitamin C in capsicum increase iron absorption
☑ Low in saturated fat
☑ Supports heart health
☑ Freezes well
This recipe was produced with support from Healthy Loddon Campaspe, Omnia Health and Macedon Ranges Shire Council.